Let's face it: working out hard. Not all of us to love. Some of us plain hate it. Some are vain enough to do it. Some are smart enough to know that it is better to do. Some, like the Nike commercial, just do it. But most of us would rather do something else, if we had a choice. I always liked the way exercise makes you feel afterwards. I loved the fact that I can eat a little more or a treat occasionally. I loved the results. I loved pohvale.Sam process, however, not so much. At least not all the time.
So what can you do to make sure that for all the effort you are putting into looking and feeling your best you will actually see results? And to ensure you are looking better is not just about pure aesthetics, but also comes with feeling better and healthier?
Here are a few things that I consider most important. Some May actually surprise you.
1 Stop aimlessly fitness. Have a plan. Be consistent and disciplined. Be clear about the motivation of . Know why you are engaging in certain exercises. Learn more about proper form, technique and intensity. Ask a qualified coach or instructor who exercises the option appropriate for your age and physical condition are, and then follow the plan. Do not just do "whatever" because you heard that little exercise is good for you. Yes, you can get a little healthier just by adding more physical activity into your life, but do not expect great results from the "cruising" the strip for 20 minutes 3 times / week. Getting fitter and went back to work .... a difficult job. I better not have any illusions about that.
2 The power train. He said again, but many people still do not get: Cardio is not enough. must include the appropriate strength training exercises, and challenging your muscles on a regular basis to prevent muscle atrophy (after the age of 25 years to lose between 0.5 and 1% of our muscle mass per year - which is 10 % udeset years - and twice that after 60 years) and the resultant slowing down your metabolism!. Only a combination of strength training and aerobic exercise can give you term weight loss tinted body.
2 The power train. He said again, but many people still do not get: Cardio is not enough. must include the appropriate strength training exercises, and challenging your muscles on a regular basis to prevent muscle atrophy (after the age of 25 years to lose between 0.5 and 1% of our muscle mass per year - which is 10 % udeset years - and twice that after 60 years) and the resultant slowing down your metabolism!. Only a combination of strength training and aerobic exercise can give you term weight loss tinted body.
4 Take time to plan a meal after the workout and try to eat within 30 (and up to 60) minutes thereafter. What you eat after exercising will influence what you get results. Your muscles are most sensitive to nutrients within this time window, and what they need, and carbohydrates and protein replenish glycogen synthesis and stimulate muscle tissue and recovery respectively. I support the natural foods whenever possible, but if the time elapsed between the end of your work and your next meal more than an hour, with a balanced protein shake with some high-glycemic carbs in it and a little healthy fat. This is one time during the day when you want the food to the muscles as quickly as possible so that the liquid option is not a bad idea. (The subject of post-workout protein shakes compared to regular meals outside the scope of this article. It is somewhat controversial, and many aspects should be taken into account to weigh the pluses and minuses of both approaches .)
5 Eat small but regular meals and snacks that are made from REAL foods: whole, unprocessed, and no additives in it. Eat good food. Enjoy. To Think. you should cherish and make you happy. The quality of food you put in your body is often overlooked aspect of nutrition. Food is not just calories, it contains certain nutrients that are destroyed in a great degree, when foods are processed and their shape changes. Synthetic vitamins, additives, preservatives and other chemicals are often not only heal the body as foreign substances, but also put a huge burden on our bodies and stanice.Više natural and nutritious food, the more your body will be able to extract from it a much needed nutrient substances, vitamins, minerals, enzymes and other beneficial nutrients.
6 Get at least 8 hours of quality sleep at night. sleep deprivation causes not only fatigue and weakened immune system, but has proved to be a big contributor to weight gain. Changes in sleep patterns affect two important hormones in your body:. leptin and ghrelin Leptin is responsible for sending signals to the brain to "re-charges while ghrelin is supposed to tell your brain that you are hungry. With lack of sleep, leptin levels fall, while ghrelin levels increase. you brain will tell you that you are hungry, even though your body may not be able to tell you that you are full, so you'll keep on jelo.Konačni result: more calories than your body needs. Another important aspect is strong enough muscle recovery . If your muscles do not have a chance to recover properly, your muscle tissue is broken, putting you in a catabolic state. it would also not have the energy needed to push enough to cause a significant exercise training effect. Lack of sleep can also increase insulin and cortisol levels in their the body. High levels of these hormones promote fat, particularly in the abdominal area.
7 Water, water, water. I can not say enough. This is one of the simplest but most important things you can do for your health and weight at the same time. Drink at least half of their body weight in ounces or more if you exercise, live in warm climates or at higher altitudes. Choose the purest, highest quality water you can find with a pH of at least 7.0. hydration (except for breathing) your body is the highest priority . This will give you energy. This will speed up your metabolism. This will help flush out metabolic waste products from the body. This will help you detoxify. This will provide nutrients to your muscles and cells. This will keep your joints and discs hydrated and make your body function optimally. Translation:. Weight loss
8 Move, Move, Move as much as you can in any time, anywhere, anyhow. Human beings are designed to move. This is just the last few hundred years, and the development of technologies that have made movement almost obsolete. In Paleolithic times, we can move the whole day as a way of life, just going about our daily activities and participate in various activities. Then, for short periods, we hunted and ran from danger (short high intensity intervals). Life, as it is now, requires very little exercise, and our bodies are paying the price. Being active in a certain way and moving all day burns more calories than doing the "long" 1 and a half hour workout at the gym, and then sitting at a desk, in your car, in films and on the table for the rest of the day.
9 Control stress. Have some quiet time each day. Make time to relax. Other. Quiet time is almost foreign idea today. We can not "survive" for 5 minutes without connected to the rest of the world in some način.Istina the world will survive, move on and do just fine without us. I will not miss much either. Most people do not know how by themselves without external stimuli for more than a few minutes, if that. You need time to settle down, time to be alone, and the time to give and your mind a chance to rest. Other full of your body and mind. Quiet time brings you peace, reduces stress and calms the soul. Your stress hormones cortisol has a 'Wonderful' ability to make you pack on the pounds if you could access it increased by high levels of stress and stropoštala mind. You'll also find that when your stress under control, your life and your weight will be controlled as well. Create secure your weight loss buddy. To face. Do not run away from him.
10 Decide to be happy. Happiness is one of the biggest clues that a healthy and slim. This does not only happen by itself. It requires constant work and a certain state of mind. Emotional problems are one of the biggest contributors to weight gain. Find out what your needs and the needs of the life and work to fulfill them. Without them walking through life aimlessly. Most importantly, you know what your goal is. If you do not have the goal will not be happy. The aim of clearly why you are here. Knowing this will bring peace and happiness. Only then you can achieve anything you set yourself to do, including getting and staying fit, lean, lean and healthy.
work hard. Play hard. To enjoy life. Have fun. Good to eat. Holidays. THE VALUE. You know who you really are and why you are here. Learn how to be happy. Have a purpose.
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